Stress and worry on the job can be harmful! They cause physical and emotional problems that may damage both your health and your performance. Furthermore, stress grows! Excessive worry is a major element in the vicious cycle of tension: the physical sensations of stress-tense muscles, headaches, insomnia and so forth-lead to catastrophic stress-building thoughts, which in turn aggravate unpleasant physical feelings, and so on up the tension cycle. Soon, just the thought of preparing an assignment or meeting a deadline triggers all the symptoms of stress, along with an overwhelming wish to avoid tasks.
But you can learn to manage your “stress-building” thoughts with some simple but effective techniques!
Self-Care/Stress: Ten Timely Tips
Take 40 Deep Slow Diaphragmatic Breaths Each Day (Spread evenly throughout your day not all at once at the end of the day or you might hyperventilate.) You can benefit from associating the deep breaths with some common work occurrence such as the telephone ringing or clock watching.
Use Regular Relaxation Periods for Work Breaks. Try fifteen to twenty minute periods of (hopefully) undisturbed time away from phone and/or family. Commit to using this for four to six weeks to begin to see the benefits.
Get Regular Exercise. Aerobic activities such as walking, jogging, swimming, biking, etc. for 20 minutes 3 times per week is minimum. Recommended is 30 minutes or more, 4-6 times per week. But do not hurt yourself!
Eat Sensibly. Avoid Caffeine. Do Not Cope With Stress by Using Alcohol or Drugs. If you are stressed out, caffeine is like throwing gasoline on a fire to put it out!
Get Focused on New Directions and Regular Planning. Give yourself positive options if you feel trapped. Plan for growth in all aspects of your life not just work and finance (family/relationships, spiritual interests, vacations, hobbies, etc.)
Use and Develop Your Humor! Positive Attitudes Really Help! Difficulties, when viewed as opportunities for growth and proving your abilities, are less harmful. But do not bury your anger, fear or sadness.
Protect Yourself From Negative Co-Workers and Relationships! Do not get caught up in other people negative thinking or let them rip off your peace of mind and positive energy. Take good care of yourself!!
Get Back In Control! If you can not control all the people and situations that happen around you…. at least you can control the way you respond!
Give Sincere Compliments Freely and Smile! Be positive and let it shine on all that surround you. It will come back many times more.
Learn to Really Listen! It is the best communication technique that you can develop!